Category: Latest Articles

by Caitlin H,

Mar 6, 2023

Proper nutrition is one of the most important ways to ensure you lead a healthy, happy, long life. In fact, studies show that eating a balanced diet plays a role in all sorts of things, including:
 

Lowering the risk for serious health issues like heart disease and type 2 diabetes.
Managing chronic conditions to prevent complications.
Protecting against illnesses.
Increasing the quality of life.
Improving cognitive abilities and mental wellness.

That’s just a few reasons why good nutrition is so vital! Here’s the thing: It can be challenging to know whether your food is nutritious. Labels can be confusing if you’re not a nutrition expert, and honestly, how many of us are?

March is National Nutrition Month, making it an excellent time to focus on getting the proper nutrition. That’s why we put together a beginner’s guide to help you read the food label to determine if food is nutritious and worth chowing down — or low quality and suitable only for the garbage can.
 

Check the Ingredients First

Ingredients on nutrition labels are supposed to go according to their quality. So, if ingredients like sugar, salt, or enriched wheat flour are listed first, they’re the most plentiful in that particular food. That’s a quick way to tell if the food is healthful or packed with low-quality contents.
 

The Type of Fat Matters

All fats are not created equally. Some, like polyunsaturated and monosaturated, are good for you in moderation. You can find these types of fats in foods like salmon and nuts, and they can help lower your bad cholesterol. Other fats, like trans and saturated fats, can raise bad cholesterol and increase the risk of heart disease.
 

100% Is the Number to Look For

Whole grains are a vital part of a balanced diet. Unfortunately, many food labels can be deceptive regarding whether something is really whole grain or not. If the bread packaging doesn’t have “100%” on it, it’s likely not 100% whole grain and is likely processed with refined grains, lowering its nutritional value. That’s also the case when it comes to juice. Juices that don’t have 100% on the label likely contain a bunch of added sugars.
 

Fiber is Your Friend

Your first instinct when looking at a nutrition label is likely to study the calories and serving size. While that is important, so is finding the fiber numbers. High-fiber foods tend to have fewer carbohydrates and lower added sugars. Fiber also keeps hunger in check by regulating how the body breaks down sugar.
 

Sugar Content Matters

Speaking of sugar, that’s another one you’ll want to hone in on. The American Heart Association recommends consuming an average of 25 grams of sugar daily. Most of us consume way more than that. Check every label for its sugar content, and avoid anything with high levels.

Knowing whether food is nutritious can seem like a daunting task. Diet-to-Go can help! Our chef-crafted meals are controlled for calories and portion size, don’t use added preservatives, and deliver healthy, quality nutrition right to your door.
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

12 Energy Ball Recipes (Healthy Snack Recipes) – The Real Food Dietitians

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Use these mindful eating journal prompts and reflection questions to assess your current relationship with food.

Mindful eating is all about finding what works for your unique body. It’s about tapping into your body’s cues, your personal wants, likes, and dislikes. It’s about getting to know your habits and tendencies in a compassionate way so you can make adjustments with ease. 

What is Mindful Eating?

Here at Nutrition Stripped, we believe there are two important aspects of eating well every day: what you eat and how you eat.  The concept of mindful eating is more about how to eat rather than what or how much you are eating. It’s all about putting the focus back on your experience at mealtimes.

Mindful eating is a practice that allows you to be more intentional with your eating habits while also maintaining a healthy relationship with food. Slowing down and bringing more mindful awareness to what you’re eating and how you’re feeling before, during, and after meals is one of the best practices you can have for finding what works for you and creating healthy eating habits. 

The following mindful eating journal prompts will walk you through exactly how to reflect on your relationship with food so you can be more mindful.

10 Mindful Eating Journal Prompts and Reflection Questions

You can use these journal prompts and reflection questions to get to know yourself and your relationship with food a bit better. Use this knowledge to help build your mindful eating routines and positive relationship with food. 

While engaging with these mindful eating journal prompts and reflection questions, don’t forget to do so with compassion. Don’t judge yourself or your answers, allow yourself to be candid and honest. This allows for growth and change.

You can engage with all of these prompts in one sitting, or you can pick one or two to engage with at a time. Whatever works best for you! 

1. How would I describe my current relationship with food?

(i.e. balanced, imbalanced, negative, forced, easy, restrictive, tumultuous, normal, frustrating, controlling, easeful, fun, etc.)

In this first mindful eating journal prompt, reflect on your relationship with food. What words come to mind when you think about it? How would you describe it? This will help to set the scene for what we’re working with while engaging with the following prompts.

2. What do I enjoy about my current relationship with food? 

(i.e. I’m able to eat what I enjoy while also physically nourishing myself, I never feel restricted, I don’t feel out of control around food, I enjoy nourishing myself, etc.)

Think through the positive components that you associate with your relationship with food here. What parts of your relationship are enjoyable? What do you like about it? Get really specific here. 

2. What do I dislike about my current relationship with food? 

(i.e. I’m not able to eat what I enjoy, I don’t know how to nourish myself, I often feel restricted, I feel out of control around food, I feel stressed about food, etc.)

Now think about what you may not enjoy about your current relationship with food. And remember, self-compassion is key here. No judgment allowed! Just let yourself mindfully reflect and assess. This particular mindful eating journal prompt can help you identify what you would like to change. 

3. What does hunger feel like to me? What does satiety feel like to me?

(i.e. My stomach growls, food starts to sound good, I think about food more, I get a little brain fog, my stomach feels empty, my hands get a little shaky, etc.)

Now that we’ve working through some of the overarching themes, let’s work through some of the more specific parts of your relationship with food. While engaging with this journal prompt, it can be helpful to physically picture yourself the last time you felt hungry. Maybe it was earlier today, or last night, or even right now! Then start to walk through the feelings (both physical and mental), that you experience. 

4. Do emotions ever impact my eating habits? If so, how? 

(i.e. When I’m sad I turn to food, when I’m excited I never want to eat, when I’m stressed I eat past my hunger cues, when I’m stressed I ignore my hunger cues, when I’m overwhelmed I overeat, etc.)

Think through how your emotions impact your relationship with food. What kinds of emotions impact your choices? How often does it happen? What happens when you’re feeling that emotion and in need of food? The more awareness you have surrounding your emotions in relation to food, the easier it will be to change or sustain your actions at the moment as needed. 

5. What food items do I enjoy eating? 

(i.e. anything and everything you enjoy)

Remember, this is a judgment-free zone. Write down everything and anything you enjoy eating, whether that’s an enjoyment-based food or a more nourishment-based food. If you struggle to think of anything here, that lets you know that this area needs a bit of discovery and exploration! 

6. What food items do I often crave? 

(i.e. chocolate, peanut butter, pasta, leafy greens, green juice, candy, potatoes, etc.)

Think about the food items you crave often. Foods you enjoy and foods you crave are slightly different. Cravings are stronger and sometimes may even feel involuntary. By shining a light on your cravings, you can learn a lot about where those cravings are coming from and why you’re experiencing them.

7. Are there any food rules I abide by? If so, list them. Are these food rules rooted in balance? If not, how can I make them more balanced?

(i.e. I can’t eat past 7 pm, I can only have carbs during the first half of the day, I can’t have chocolate in the house, I have to have vegetables with every single meal, etc.)

You can learn a lot about your relationship with food by identifying any food rules that you abide by. Once you’ve listed out any food rules that you have (as shown in the example above), reflect on whether or not they’re balanced. If the feel strict and rigid rather than flexible and easeful, try and think through how you can remove the rule and change it into something more balanced.

8. Are there certain foods I consider to be, “good”, or, “bad”? If so, what are they? And why do I assign this morality to them? 

(i.e. whole foods are good, starchy carbs are bad, candy is bad, ice cream is bad, vegetables are good, green juice is good, etc.)

When we label food as good or bad, we allow guilt and shame to come into our relationship with food. By identifying where and why morality plays a part in your relationship with food, you can start to remove it and practice more balance. 

9. Do I feel confident in my relationship with food? If so, why? If not, why? 

(i.e. yes, I nourish myself in a way that works well for me, no, I don’t know how to nourish myself without feeling overwhelmed, etc.)

Confidence is key for a mindful, balanced relationship with food. But sometimes we forget to check in with this! Take a moment to check in with your confidence level. Get to know where and why you do or don’t feel confident, so you can work to maintain that confidence or make a shift. 

10. What would I like to change about my relationship with food? How will I go about doing this based on my answers to the questions above? 

(i.e. I would like to remove morality from food, be more mindful at mealtimes, build my confidence, etc.)

Identify exactly what you would like to change and adjust after engaging with the previous questions in this reflection. Once identified, remember to do so with compassion and without haste. Take your time and remember, the goal is balance not perfection.

The Takeaway

Mindful reflection is one of the most powerful tools you can use to develop and maintain a balanced relationship with food. Use these mindful eating reflection questions time and time again to get to know yourself and your relationship with food even better!

Do You Want to Experience More Balance with your Food Choices?

If you purchase an independently reviewed product or service through a link on our website, STYLECASTER may receive an affiliate commission.

Nobody can escape aging; it’s simply part of the wonderful cycle that is life. And with aging comes physical changes to the body, one example being your skin. It’s only natural for your skin to experience some or all of the following as time passes: wrinkles, fine lines, dullness, sagging, hyperpigmentation and lack of moisture. Again, this is normal. If you’re noticing these visible signs of aging, we’re not here to tell you these changes are bad and that you must fix them. Instead, we’d like to explain why your skin might look and feel different, and how to find products that can remedy these concerns, if that’s what you’re looking for.

We couldn’t do all of this alone, which is why we spoke to Dr. Tiffany Libby, a board-certified dermatologist, director of Mohs Micrographic and Dermatologic Surgery at Brown University and Reserveage‘s resident dermatologist, on the best way to approach aging with skincare.

What are the most common visible signs of aging and how are they caused?

We’ll start by clarifying that visible signs of aging are almost all out of your control. Part of it is directly linked to your genetics, and another part is the loss of fat and bone and the decrease in collagen production that naturally occur in all people.

In addition, UV radiation from the sun is “responsible for up to 90 percent of visible signs of skin aging on the face. The most common signs are brown spots and dyspigmentation, fine lines and wrinkles and loss of skin elasticity and sagging,” according to Dr. Libby. It’s nearly impossible to avoid sunlight 24/7, so to counteract the harmful UV rays, remember to apply sunscreen on your face every single morning.

What makes serums so effective on the skin?

You’re probably wondering why we’re highlighting face serums rather than, let’s say, moisturizers. Well, serums are thin, light and easily absorbed into the skin. They are also “often comprised of higher concentrations of active ingredients, rendering them the skincare step I recommend patients to ‘splurge’ on,” says Dr. Libby.

Which ingredients should you look for in an anti-aging serum?

There are so many ingredients in the world of skincare that can help your skin age gracefully. However, if you’re looking for hydration, opt for humectants like hyaluronic acid and glycerin, per Dr. Libby. Humectants lock in moisture, which is key to keeping your skin plump and youthful. 

“If you are interested in improving the appearance of dark spots and dyspigmentation, look for serums with vitamin C, azelaic acid, kojic acid and/or tranexamic acid,” she adds. And for increasing collagen production, vitamin C, peptides and retinoids are your new best friends.

All of these ingredients make sense, as the natural process of aging can decrease moisture and elasticity (collagen) in your skin, as well as cause age spots. The next time you’re scanning the ingredient list of a skincare product, look out for these powerful anti-aging ingredients. 

Which ingredients should you avoid in an anti-aging serum?

Just as there are certain ingredients that are effective at prolonging signs of aging, there are also ones you should avoid. Dr. Libby suggests you steer clear of serums containing fragrances because of their potential to cause irritation.

How often should you apply an anti-aging serum and at what stage in your skincare routine? 

As TikTokers, YouTubers and derms have probably already told you, there’s an order in which you should apply your skincare products. A serum should routinely be applied immediately after cleansing your face. You need a squeaky clean complexion in order for the serum to penetrate your skin and work its magic.

Depending on your preferences (as well as the potency of a formula’s ingredients), apply your anti-aging serum once or twice daily. “If you prefer to use it once daily only, the best time is during your nighttime routine, as the evening is when skin cell growth and repair processes are at their peak,” per Dr. Libby.

Our skin expert recommends following your serum with a peptide cream such as Reserveage’s Firming Face Cream. The formula “seals in moisture and delivers copper peptides to the skin to help support collagen production.” When you’re noticing visible signs of aging, you can never have too many products that promote collagen production.

Now that you’ve gotten a crash course on the best anti-aging serums, it’s time to get into Dr. Libby’s top product picks so you can decide which one to try out next.

RELATED: The Best Wrinkle-Fighting Serums For a Line-Free Complexion 

SkinCeuticals C E Ferulic

“A cult-favorite vitamin C serum formulated with ferulic acid and vitamin E, which help stabilize vitamin C and strengthen its antioxidant properties,” says Dr. Libby.

Here at StyleCaster, we can’t stop singing this serum’s praises. SkinCeuticals’ C E Ferulic serum is the crème de la crème, the cream of the crop, the gold standard, if you will. Its Holy Trinity of ingredients—ferulic acid, vitamin C and vitamin E—reduce signs of aging, protect against environmental aggressors, support collagen production and fade dark spots. 

This product might not be for everyone, so Dr. Libby notes that “if you have acne-prone skin, opt for the SkinCeuticals Phloretin CF, which has a lower percentage of vitamin C and is a less oily formulation.”

Vichy Mineral 89 Hyaluronic Acid Serum

This hyaluronic acid serum from Vichy “helps calm irritated skin and is formulated with sensitive skin in mind,” per our expert.

For those who have noticed a decline in moisture in their skin, plump and strengthen your complexion with this serum. As the brand says, it has an “anti-wrinkle effect.” The formula also excludes fragrance, which always deserves extra brownie points. 

Glytone Enhance Brightening Solution

“I love this product and use it daily to gently exfoliate and brighten my skin. It has a unique combination of azelaic acid to treat dyspigmentation and brighten skin, glycolic and salicylic acids to exfoliate away dead skin cells and unclog pores and niacinamide to strengthen the moisture barrier.”

Glytone’s Enhance Brightening Solution is one of Dr. Libby’s tried-and-true faves. Need we say more?

SkinMedica TNS Advanced+ Serum

“One of the best anti-aging serums out there that uses growth factors to promote healing and improve skin cell turnover, resulting in more radiant and youthful skin,” Dr. Libby explains. 

Alongside the growth factors, this SkinMedica serum incorporates Renessensce (RSC) Advanced, a blend of botanicals, marine extracts and peptides. French flax seed helps repair damage, Spanish marine extract renews skin cells and green microalgae promotes collagen production. If you have deep wrinkles, sagging skin and uneven texture, this one’s for you. And we know its nearly-$300 price tag is hard to overlook, but as Dr. Libby advises, the one skincare product you should splurge on is a serum.

It Cosmetics Bye Bye Breakout Salicylic Acid Acne Serum

“Perfect for acne-prone skin to both prevent and treat breakouts, this serum has 2 percent salicylic acid that unclogs pores and targets acne, while 3 percent lactic acid helps gently exfoliate, hydrate and brighten skin,” Dr. Libby explains. 

This It Cosmetics serum does exactly what its name says; it sends emerging breakouts straight out the door, and it keeps existing blemishes at bay. Salicylic acid is one of the top ingredients for acne-prone skin. When your complexion is experiencing visible signs of aging, you’ve got to put your skin to work with ingredients that combat breakouts, clear your pores and slough away dead skin cells.

When you think of clogs, your mind may wander to drains and sinks but — while faulty plumbing may be alarming — we think there’s an even more distressing location for blockage: your pores. These tiny orifices on your skin can attract all types of debris, leading to clogged pores. But how exactly do you get rid of clogged pores? If you’re ready to minimize the appearance of pores and unclog that buildup, here’s our guide to combat your congested pores once and for all.

What Are Clogged Pores? | 3 Methods To Avoid | How To Unclog Your Pores | How To Shrink The Look Of Large Pores

What are clogged pores?

Clogged pores are small dots you see on your skin, which are actually the openings of hair follicles. When impurities settle on the skin, a nasty mixture of dead skin cells, pollution and oil can sink deep into these openings. Pores filled with debris can lead to blackheads, whiteheads and blemishes — blocked ducts that look dark on the surface. Blackheads are small, open pores that are filled with oil, dirt, and dead skin cells. They can look black because of the oxidation of these cells. You can spot blackheads on the face (especially the nose), but they can also appear on the back, chest, neck, and arms. In comparison, whiteheads are also caused by pores filled with dead skin cells, oil or dirt but these pores are closed rather than open. This buildup causes a whitehead to form on the skin, which is usually white or a light color. Whiteheads are often accompanied by other types of acne, such as blackheads, papules and pustules.

3 Methods To avoid

Through specific skin care products and spa treatments, you can clear clogged pores effectively. But there are some trends that people use at home that cause more harm than good. 

1. Pore Strips

When you suffer from clogged pores, it may be tempting to resort to options like pore strips, a strip of material with an adhesive that pulls out skin cells and blockage. However, many beauty experts don’t recommend these products for blackheads. “I’m always wary of pore strips because while they [may] be fun, you risk damaging the skin and thus, [making] your pores bigger,” dermatologist Jennifer Herrmann, MD tells Byrdie. Herrmann explains, “Although they are marketed well, most aren’t powerful enough to ‘clean’ pores.”

These sticky strips may irritate your skin, leading to inflammation, especially for sensitive or rosacea-prone skin types. Although these strips may remove some surface debris, they could also worsen the problem by causing dirt and impurities to settle even deeper into the pores. Plus, the superficial action of pore strips removing skin cells means that perfectly healthy skin cells are ripped away along with dead skin cells.

2. Baking Soda

Baking soda to remove pores is a DIY method that has gained popularity but is ineffective in removing the buildup clogging your pores. By putting baking soda on your skin, you’re adding on a product that generally irritates the skin. Baking soda can strip the skin’s natural barrier, leaving your skin dry, itchy or vulnerable to environmental stressors.

3. Lemon

Lemon is another ingredient that can really irritate your skin due to its acidity. Some people apply lemon to dry out their breakouts and hopefully unclog their pores, but lemon only leads to irritation, dryness and even increased sun damage.

How to unclog your pores

If pore strips aren’t the right choice for you, here are three Eminence Organics exfoliants we recommend using instead:

Strawberry Rhubarb Dermafoliant

A favorite of stars like actress Thandiwe Newton, our Strawberry Rhubarb Dermafoliant uses naturally occurring lactic and salicylic acids to deep clean your pores and remove dead skin cells. Chickpea flour and rice flour gently buff the surface of your complexion and absorb excess oil. 

Stone Crop Oxygenating Fizzofoliant

When you’re getting ready for a professional blackhead extraction from an Eminence Organics authorized spa, our Stone Crop Oxygenating Fizzofoliant is the exfoliant to turn to. Infused with stone crop, this powder-to-foam product is formulated for desincrustation, a treatment that softens sebum. Its light fizzing action softens the skin and prepares the complexion for a pore-clearing extraction. For even more effectiveness, you can also blend Stone Crop Oxygenating Fizzofoliant with our Citrus Exfoliating Wash for the ultimate deep clean.  

Turmeric Energizing Treatment

If it’s a mask you’re looking for, try our pore-purging Turmeric Energizing Treatment. This treatment gently exfoliates to uncover soft, fresh-looking skin. Paprika invigorates the look of the skin, leaving it soft and glowing, while turmeric visibly brightens the skin’s appearance and reduces the look of puffiness. 

How To Shrink The Look Of Large Pores

If you’re looking for a flawless complexion, shrinking the appearance of pores is an important step. Your skin type determines what the natural state of pores will look like. If you have oilier skin, the pores expand and have a larger appearance. If you have less oil, your skin’s pores will barely be noticeable. You may also notice pores if you have congestion built up in your skin. Watch our Lead Skin Care Trainer, Natalie Pergar, as she explains why certain skin types suffer from large pores and what products you need to minimize large pores for healthy, smooth skin.

Ready to unclog your pores and reveal your most radiant-looking skin? Reach out to your favorite Eminence Organics authorized spa and find out more about our exfoliants. Where do you find the worst of your clogged pores and blackheads? Let us know your pore-cleaning complaints in the comments below or join the conversation on social media.

This article was originally written in October 2017.

If you struggle with stubborn, hormonal acne, you might already know about the supposed link between cystic breakouts and certain foods. One theory is that high-glycemic foods, such as sweets and white bread, can trigger hormonal breakouts by fueling the body’s inflammatory response (after all, acne is an inflammatory condition). Another theory is that dairy can trigger cystic acne. I’ve helped so many clients with persistent hormonal breakouts in my 30 years as an esthetician, and questions about dairy have come up again and again. The answer isn’t so simple—not all dairy is created equal, and research on the topic is a little sparse.

In this post, I’ll explain the link between dairy and cystic acne. I’ll also provide a game plan for what to do if you suspect dairy could be making your breakouts worse.

Why Hormonal Breakouts, and Why the Chin and Jawline Area?

When we talk about the possible link between dairy and breakouts, we’re specifically talking about hormonal (cystic) breakouts. Cystic blemishes are those hard, often painful, bumps that never come to a head. They just sit there and can seemingly take forever to go away.

It’s incredibly common to get hormonal breakouts on the chin and around the jawline. Hormones trigger oil glands, of which there are many in these areas. Since hormones are fat soluble, the body will use these glands as an avenue of excretion for fat-based hormones.

What is the Link Between Dairy and Hormonal Breakouts?

Experts hypothesize that, since the majority of milk comes from pregnant cows (and some cows in the U.S. are given additional growth hormones), the hormone levels in milk may play a role in excess sebum production, which promotes acne. In other words, the consumption of certain dairy products may influence the hormones that trigger oil production in the skin to ignite the breakout process.

It’s important to note that dairy is not the cause of hormonal breakouts. A combination of internal factors like genes and hormonal fluctuations is ultimately to blame. You’re either predisposed to acne, or you’re not. That said, external factors (like dairy) can definitely be triggers that make breakouts worse and more difficult to manage.

Got (Skim) Milk? Not All Dairy Products Are Created Equal

If you’ve been reading all this thinking, “But I can’t give up cheese!” I get you—and I have some good news! Although there isn’t a ton of research about the link between dairy and cystic breakouts, what we do have shows that only specific types of dairy seem to have an impact (statistically speaking). Specifically, milk is what continues to get called out. Even more specifically, the strongest link seems to be between skim milk and breakouts. Low-fat dairy in general is thought to be more likely to trigger breakouts than full-fat dairy products. (Cheese lovers, rejoice.)

Now, this isn’t to say that it’s impossible for full-fat dairy products to stimulate breakout activity. As I said, the research is sparse, and a lot of what we know is anecdotal. This is why it’s really important to experiment for yourself to try to get a sense of what does or doesn’t work for your skin.

What to Do If You Suspect Dairy Is Triggering Cystic Breakouts

If you suspect dairy could be an acne trigger for you, try cutting it out of your diet completely for three weeks to see if there’s any improvement. If you tend to get cystic breakouts around your cycle, start cutting out dairy as soon as your period ends to see if it impacts the next one.

Once you’ve established a baseline, try slowly adding in different types of dairy. Adding them in one at a time will make it easier to pinpoint if a certain type of dairy is more problematic for you than others. It can also give you a good sense of your personal tolerance. For instance, some people can consume moderate amounts of dairy without triggering their breakouts. Other people might be able to tolerate very little.

I know this process seems tedious, but if you’re dedicated to getting to the bottom of your hormonal breakouts, it’s worth it. My career as an esthetician has taught me that sometimes, anecdotal experience is the best. No two people are exactly alike. Research is a great tool to guide you, but it’s so it’s important to test things out for yourself.

Speaking of which, here are my other tips for dealing with hormonal breakouts. One of them is to spot-treat blemishes without drying out the rest of your skin, which can make breakouts worse. One of my favorite ways to do this is with the Chin Breakout Treatment Kit.

Remember That the Cause of Breakouts Is Incredibly Hard to Pinpoint

Finally, I want to leave you with a reminder that it’s difficult to isolate a single cause or trigger for breakouts. Acne is incredibly complex, and while I hope this post gets you closer to banishing yours for good, dairy is likely only one piece of the puzzle. I’ve mentioned in this post how powerful anecdotal information can be—here are 11 common causes of adult acne as I’ve observed them in my time as an esthetician.

8 Essential Elements for a Healthier Heart

by Caitlin H,

Feb 27, 2023

February is American Heart Month, an annual observance of the importance of cardiovascular health. The American Heart Association and all health providers use the month to remind us to engage in healthy habits that reduce our heart disease risk.

That’s why the American Heart Association (AHA) identifies these eight essential elements to better heart health. Read on to learn more!

Break That Snacking Habit with These Expert Tips

by Caitlin H,

Feb 20, 2023

It’s 8 p.m., and you’re enjoying your favorite TV show or cozied up on the couch with a good book. Then, you get up and find yourself standing in the kitchen, reaching for a handful of chips or a couple of cookies.

If this sounds all-too-familiar, you’re not alone. Mindless snacking is a habit many of us deal with daily, whether sitting at the office (or home office), perusing social media, or even snuggling up in bed.

Thankfully, there are ways you can cut back on snacking.

10 Delicious, Healthy Dinners to Wow Your Sweetheart

by Caitlin H,

Feb 14, 2023

Did you remember Valentine’s Day? If you or your sweetie are trying to eat healthily, why not keep the momentum going by whipping up a delicious dinner?

Want to try a new recipe to surprise your sweetie for Valentine’s Day (or any day)? We’ve got your covered with some tasty choices! Bon appétit!

7 Ways to Make the Most of Your First Day at the Gym

by Caitlin H,

Feb 6, 2023

You did it. You committed to your health and fitness and signed up for a gym membership. And now, it’s time to step into that world of weights and cardio machines for the first time. It can feel pretty darn intimidating. That’s more than okay. It’s a brand new situation, and doing anything for the first time can be nerve-wracking.

Thankfully, the gym is actually a place you can have fun and spend time — you just have to set yourself up for success before showing up for the first time.

These 5 Simple Dietary Swaps Could Lengthen Your Life

by Caitlin H,

Jan 30, 2023

If the potential of adding years to your life by making small changes appeals to you, listen up.

Improving the quality of foods you eat daily — even just a little — can extend your life, no matter how old you are.  Making some simple swaps to your overall diet can improve your nutritional intake — and maybe even add years to your life!

Step Outside Your Comfort Zone This Year

by Caitlin H,

Jan 23, 2023

The new year is often when we think about hitting the reset button on some (or several!) aspects of our lives. We consider our intentions, set goals, and start doing what we can to achieve them.

This year, consider the following: How often do you set a goal to do something extraordinary that will give you a sense of true exhilaration?

Maybe it’s time to step outside your comfort zone and live life to the fullest!

8 Simple Ways Women Can Move More While At Home

by Caitlin H,

Jan 16, 2023

You’ve heard it before, and you’ll hear it again; physical activity is crucial to controlling your weight, gaining healthful benefits, and expanding your lifespan. 

A recent study found that physical activity was associated with a lower risk of death for women. By participating in daily activity of any intensity, a woman could lengthen her expected lifetime. Fitness guru, Dr. Gabe Mirkin tells us “You do not need to have a specific exercise program to stay fit, you just need to keep on moving for a large part of each day.” That’s good news if you’re not a big fan of what we traditionally associate with exercise.

So, what can you do to make sure you can keep your body in motion each and every day? We have 8 simple ideas for you! (Men, you can do these things, too!)

Lorrie Mills Lost 15 Pounds In Just Three Months

by Caitlin H,

Jan 9, 2023

Lorrie Mills is a giving person. During the holiday season, he sponsors families in need by fulfilling their wishlists and providing food. But in April 2022, Lorrie learned some troubling news that meant it was time to give something to himself, too.

When his doctor started making notes in his medical records about his chances of stroke or heart attack (or worse) Lorrie took him seriously. That same day he found Diet-to-Go, and three months later he’s happy to share what he’s learned.

Clever Hacks To Help You Get a Better Night’s Sleep

by Caitlin H,

Dec 19, 2022

A quality night’s rest is one of the best feelings. It makes it much easier to take on the day’s tasks, make time for exercise, think clearly, be productive and even make better nutrition choices.

Unfortunately, many of us may struggle to get quality sleep. 

If you’re one of those people, you may want to take a peek at our list of things you can try in order to up the quantity (and quality) of those zzzzs! 

20 Weight Loss-Themed Gifts They’ll Love

by Caitlin H,

Dec 12, 2022

Finding the perfect gift for a loved one can be challenging, especially if you want to support their weight loss goals tactfully.

Thankfully, there are options to give them what they want (or need!) with class. Our holiday gift roundup below includes ideas for 20 thoughtful, quality weight loss-related gifts that will make them smile and help them achieve their goal!

10 Festive & Fun Light Christmas Cocktails

by Caitlin H,

Dec 5, 2022

Holiday get-togethers are often synonymous with high-calorie adult beverages like spiked eggnog, mimosas, wine and beer. While it’s okay to indulge occasionally, there are also a ton of fun, lower-calorie beverages you can whip up instead.

Keep these 10 Christmas-themed cocktail recipes on hand for any upcoming festivities and you can enjoy without going overboard. As always, be sure to drink responsibly!

Dont JUST Diet. Create a Healthy Lifestyle

by Caitlin H,

Nov 28, 2022

Anyone who’s ever struggled with weight knows how challenging it can be to find a diet that works, especially with so many options.  

Well, here’s the thing. While selecting a healthy, well-rounded diet that works for you is essential, changing your mindset to focus on changing your overall lifestyle is even more critical. By approaching your weight loss plan to improve your health and overall wellness, you’re much more likely to find success.

But how do you do that?

8 Common Ailments a Better Diet Can Help Remedy

by Caitlin H,

Nov 21, 2022

Many of us pursue healthy eating in an effort to lose weight. While that is essential, consistently eating meals that are balanced for nutrition can also help with many common ailments we face throughout our lifetimes.

Read on for a list of expert and science-backed health issues that eating right can help reduce, tame, and support, so you can live life to the fullest!

8 Ways to Benefit from Meeting with a Dietitian

by Caitlin H,

Nov 14, 2022

Losing weight is a challenge. 

It’s okay to feel overwhelmed and unsure. Thankfully, there are professionals who can provide guidance, answer your questions, and help you create an individual weight loss plan that works best for you. 

Diet-to-Go believes that having a dietitian available to our clients is an essential service, which is why Rebecca Mohning, our in-house dietitian and nutritionist is on standby to help you create a plan that will work for you.

Is Your Diet Really Healthy? 10 Quick Tips to Eat Better

by Caitlin H,

Nov 7, 2022

If you’re incorporating plenty of fruits, vegetables, lean protein, complex carbs and whole grains into your diet, you probably think you’re eating a well-rounded diet. There’s a solid chance that may be true! But, a recent study published in the American Society for Nutrition found that many of us think our diet is healthier than it really is.

Thankfully, you can take control of your diet and ensure you’re getting the proper nutrition that can support you in reaching your goals, and WE CAN HELP!

8 Keto-Friendly Halloween Dishes Party Guests Will Love

by Caitlin H,

Oct 24, 2022

Halloween is a fun time for everyone, but it can be difficult for those of us on the keto diet to resist all that candy, unhealthy food and those baked goods sitting around this time of year.

Thankfully, just because you’re low-carb living doesn’t mean you can’t enjoy yourself. We’ve come up with a few Halloween-themed snacks… it’s scary how yummy they are!

10 Different Types of Yoga to Master Your Body and Mind

by Caitlin H,

Oct 17, 2022

Controlling both your mind and body are two things that can work wonders toward improving your overall health and weight loss efforts. And yoga is a highly effective way to get that control.

Yoga combines breathing and meditation (mind) with movement (body) to boost various elements of your health, including flexibility, endurance, strength, inner peace and well-being. Yoga is practiced by millions of people and the varieties and forms of the practice is growing. You can try out for mediation, fitness, spirituality and, of course, fun!

Work your way down our list of 10 different yoga types! You’re sure to find the perfect yoga workout.

3 Strategies to Maximize Weight Loss Through Portion Control

by Caitlin H,

Oct 10, 2022

Most diets focus on restricting your eating by cutting out things like refined sugars, carbohydrates, fat content, etc. And while reducing your intake of those things can aid in weight loss*, the constant restriction can also make it more challenging to stay dedicated and consistent.

Another practical approach is to allow some of the foods you enjoy most while focusing on portion control instead. Portion control is when you focus on the amount of food you’re eating and adjust it according to your calorie and nutritional goals.

Applying some simple routine tips to your meal portion control can go a long way toward helping you reach your goals!

Former Ballroom Dancer Reverses Diabetes while Shedding 45 Pounds with Diet-to-Go

by Caitlin H,

Oct 3, 2022

For 77-year-old Florida resident Judith Nelson, weight loss came secondary to a deep desire to regain control of her health and expand her lifespan.

“Healthy living is what’s most important to me,” Judith said. “Right now longevity and not being a burden to my children is my primary goal, and that comes from being healthy.”

Find out how Judith Diet-to-Go helped Judith work towards her goals, and find out how YOU could be our next success story!

7 Delicious, Healthy Weekend Dinners for Fall

by Caitlin H,

Sep 26, 2022

Autumn is such a fun time. The cooler weather and changing leaves make for an excellent time to get outside and enjoy the fresh air. Plus, the seasonal produce makes for exciting, tasty dishes that are packed with nutrition and flavor.

Do you have any fall favorites? We have a few we think you should add to your recipe book! You can whip up these delectable dishes on the weekends and enjoy your fresh, calorie- and portion-controlled meals from Diet-to-Go during the week!

A delicious one pot Irish meal, this Instant Pot Guinness Beef Stew is hearty and savory, packed with potatoes, carrots and mushrooms.

This Instant Pot Irish beef stew is a family favorite and a reader favorite!

Seared beef, tender carrots, creamy potatoes, and all the umami flavor in a thick savory stew.

Plus, it’s super easy to make in the Instant Pot. Set it, and forget it!

We love eating this stew with some of our other favorite Irish recipes like whole wheat Irish soda bread or Irish soda bread muffins. It would also be delish served over my vegan colcannon.

This stew is perfect for any cold winter night and is also a fun addition to a St. Patrick’s Day menu.

It’s a recipe that I think would make my Irish ancestors proud!

Ingredients You’ll Need 

Notes on Ingredients:

lean beef stew meat (round chuck): any of the tougher cuts of beef work perfectly in stew. Chuck, beef shin, brisket and short ribs are always good cuts to go for but most supermarkets and butchers will be able to guide you as to what cut of beef is best for your stew!
sliced cremini or baby Bella mushrooms: contain umami which will add so much savory flavor to the stew!
tomato paste: can substitute with tomato sauce or ketchup if needed.
Guinness or other stout beer: Will enhance the overall flavor but can swap in any stout, porter, brown, or amber ale. As long as it’s not too hoppy, it will work just fine!
Dijon mustard: for flavor and spice.
Worcestershire sauce: savory and sweet with a distinct tang provided by the vinegar
bay leaves: for added flavor
fresh thyme: for flavor, can substitute for rosemary if needed
beef stock: can substitute with chicken or vegetable broth but might lose some of the beef flavor
yukon gold potatoes: one of the creamier potato varieties but feel free to substitute for other varieties as needed!
cornstarch: to thicken the stew. Can substitute with flour or arrowroot starch if needed. 

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

How to Make Instant Pot Guinness Beef Stew

Sear the beef. Season with salt and pepper. Turn Instant Pot on to Sauté function and add 1 tablespoon olive oil. Once the oil is hot, add beef (working in two batches) and let cook about 2 minutes on each side, or until browned.
Sauté mushrooms. Add 1 tablespoon olive oil and mushrooms and saute until browned, about 4 minutes on each side. Set cooked mushrooms aside.
Sauté the aromatics. Add remaining 1 tablespoon olive oil, onions and celery, and let saute until softened, about 3-5 minutes. Add garlic and tomato paste and continue sautéing until garlic is fragrant and tomato paste has darkened in color, about 2 minutes.
Deglaze the pan and add other ingredients. Add Guinness to deglaze the pan. Add seared beef, Dijon mustard, Worcestershire sauce, sugar, bay leaves, thyme and beef stock.
Pressure cook. Secure lid, make sure valve is set to sealing, and set Instant Pot to Meat/Stew function for 30 minutes. Use quick release valve to release steam.
Add vegetables. Remove lid, add potatoes and carrots. Secure lid back on and set to pressure cook/manual for four minutes. Use quick release valve to release steam.
Thicken the stew. In a small bowl, mix cornstarch with 3 tablespoons water. Add cornstarch slurry and cooked mushrooms to the stew and stir to thicken (stew will continue to thicken as it sits).

Expert Tips

No need to do a natural release for the meat despite what other recipes may say. I tested it both ways and thought the meat was more tender with the quick release!
Be sure to cut the potatoes small enough (think bite-sized pieces) so that they cook through all the way to fork tender!
I like to use kitchen shears to cut the stew meat into smaller pieces right into the pot. You can leave the meat the size it is out of the packaging but I find this way it’s easier to eat.

Recipe FAQs

1.What if I don’t have any Guinness on hand? 

You can swap in any stout, porter, brown, or amber ale. As long as it’s not too hoppy, it will work just fine!

2. What if I don’t want to use beer at all?

You don’t have to! You can swap the Guinness for more beef stock or vegetable broth.

3. What kind of beef is used for stew?

Any of the tougher cuts of beef work perfectly in stew. Chuck, beef shin, brisket and short ribs are always good cuts to go for but most supermarkets and butchers will be able to guide you as to what cut of beef is best for your stew. I used stew beef, which is usually chuck.

Storage and Preparation 

Instant Pot Guinness Beef Stew leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Beef stew also freezes well! Store in an airtight container in the freezer for up to 3 months. Thaw overnight in the fridge and gently reheat on the stovetop or in the microwave.

Recipes that Pair Well

Whole Wheat Irish Soda Bread

Vegan Colcannon

Irish Soda Bread Muffins

For more St. Patrick’s Day recipes, check out more of mine below!

Vegetarian Irish Stew

Vegan Asparagus Leek and Hemp Soup

Shamrock Shake Smoothie

Gram’s Irish Raisin Bread

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

This recipe was retested, reshot and revamped to bring you the most delicious (and most beautiful) dish! The original post was published March 2018.

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45 Healthy Sweet Potato Recipes (Gluten Free) – The Real Food Dietitians

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